Healthy Italian Appetizers and Entrees

Everyone loves Italian food; the breadsticks, the pasta, and of course the red wine, but for those who are health conscious, options at an Italian restaurant may seem pretty slim. Although the majority of Italian ingredients include fresh vegetables and herbs, there is generally high levels of sodium that follow.

Below is a list of some of the healthiest appetizers and entrees you can find at any Italian restaurant, and if it’s not on the menu, you can always request it.

*Facts are based off an estimated general amount of 1 serving.

Minestrone Soup

100 Calories 1g. Fat 1020mg. Sodium 18g. Carbohydrates 3g. Fiber

Minestrone soup is an Italian signature dish, and a very popular soup among many Italian food lovers. It’s best known for it’s heaping portion of veggies, and thick broth.

Linguine alla Marinara

430 Calories 6g. Fat 900mg. Sodium 76g. Carbohydrates 9g. Fiber

Linguine alla Marinara is an original pasta dish with an Italian blend of onions, tomatoes, and herbs.

Apricot Chicken

380 Calories 4g. Fat 1420mg. Sodium 32g. Carbohydrates 8g. Fiber

Apricot Chicken is a healthy and tasteful Italian dish. It consists of grilled chicken breasts topped with
apricot sauce and garnished with parsley.

Herb-Grilled Salmon

510 Calories 26g. Fat 760mg. Sodium 5g. Carbohydrates 2g. Fiber

Salmon is always a great choice, no matter where your dining. It’s a great source of protein, and vitamins B-6 and B-12, and is also low in sodium. In this entrée, the salmon is marinated in Italian herbs and lemon juice, then grilled and lightly sprinkled with parmesan.

Parmesan Crusted Tilapia

590 Calories 25g. Fat 910mg. Sodium 42g. Carbohydrates 6g. Fiber

Tilapia is another good source of protein, and is also low in sodium. The Tilapia is baked with lemon and paprika, and lightly finished off with parmesan.

Steak Toscano

880 Calories 43g. Fat 1700mg. Sodium 45g. Carbohydrates 12g. Fiber

Steak is a very good source for protein and zinc, and in preparation for the Steak Toscano, the steak is first marinated in a delicious and healthy mixture of rosemary, garlic, and Italian other herbs.

Grilled Italian Chicken

1080 Calories 57g. Fat 1680mg. Sodium 70g. Carbohydrates 5g. Fiber

Grilled Italian Chicken is a very common dish, and often enjoyed even by those who aren’t fond of Italian-style food. The chicken breast is simply marinated in a lemon and herb sauce, grilled, and sprinkled with parmesan.

Pasta e Fagioli

130 Calories 2.5g. Fat 680mg. Sodium 17g. Carbohydrates 6g. Fiber

This is a simple pasta dish full of protein and fiber, and mainly consists of red and/or white beans, beef, and tomatoes over pasta.

Stuffed Mushrooms

410 Calories 28g. Fat 980mg. Sodium 19g. Carbohydrates 3g. Fiber

Stuffed mushrooms is one of the most common and popular appetizers of Italian food. Mushrooms are a healthy choice for an appetizer or snack, and these mushroom caps are simply stuffed with herb breadcrumbs and mozzarella cheese, and baked to perfection.

Eggplant Parmigiana

850 Calories 35g. Fat 1900mg. Sodium 98g. Carbohydrates 19g. Fiber

Eggplant Parmigiana, although lightly fried in olive oil, is a great choice to go with. Eggplant is a great source of potassium and fiber, and is very low in fat and cholesterol. The dish is topped with marinara and mozzarella.